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7 Ways To Beat Your Fear of Flying

7 Ways To Beat Your Fear of Flying

While the Wright Brothers insisted that soaring above the earth like a bird would grant humans freedom, many people shudder at the mere thought of flying. However, you don’t need to stick to road trips just because airplanes send chills down your spine. There are many things you can do to beat your fear of flying.

1. Acknowledge and Accept Your Anxiety

A lot of people avoid flying because they know they’ll be fearful. However, just because you’ll feel anxious doesn’t mean you need to avoid planes. Acknowledge that you’ll feel anxious, but remind yourself that anxiety is tolerable. Although it might feel uncomfortable, chances are flying won’t be nearly as bad as you imagine it will.

2. Educate Yourself About Flying

When a plane crash happens, it’s big news because plane crashes are so uncommon. Thousands of successful flights happen each day.

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Educate yourself about airplanes, how they work, and how unlikely they are to experience a problem. Developing a better understanding of flying can help you alleviate some of your fears.

3. Learn Relaxation Skills

Anxiety manifests itself in several ways. When people feel anxious they often develop physical symptoms of anxiety. An increased heart rate, sweating, shaking, and nausea are some of the common physical symptoms associated with anxiety.

Relaxation skills can help calm the body and the mind. Learn some relaxation skills that you can use during the flight. Deep breathing and meditation can help reduce the physical symptoms commonly associated with anxiety.

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Guided imagery is another skill that can help calm your symptoms of anxiety. Guided imagery involves imagining a peaceful scene and helping your mind and body take a break from the situation at hand.

4. Conduct Some Exposure Therapy

The more you avoid flying, the less likely you are to overcome your fears. However, jumping on a 20-hour-flight will likely be too overwhelming at first. So start small and practice exposure therapy one step at a time.

Start by doing something plane-related that only stirs up some minor anxiety. For people with extreme phobias, this may include simply looking at pictures of planes or watching movies about planes. For others, it may include going to an airport and watching planes take off.

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Imagining yourself taking a flight can be a helpful step too. Repeated exposure to mildly anxiety-provoking situations can help you gradually build your courage. Take things one step at a time until you can work yourself up to a short flight.

5. Seek Professional Help

Meeting with a therapist can be very helpful for overcoming phobias. Cognitive-behavioral therapy is one type of therapy that has been shown to be very effective in helping people overcome fears. Therapists using cognitive behavioral therapy teach people how to recognize and change anxious thoughts, calm their physical symptoms, and gradually increase their exposure to feared objects.

Often, short-term therapy can be very effective in treating phobias. Just a few therapy sessions may make a big difference in helping you overcome your fear of flying.

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6. Medicate Yourself

Talk to your doctor about medication options. Sometimes people use prescription medication to relieve anxiety associated with flying. There are several medications on the market that can be taken as needed to reduce anxiety.

7. Develop a Flight Plan

Develop a plan to help you cope with your anxiety during the flight. For example, plan to listen to relaxing music or read a good book during the flight. Distractions can help you overcome your fears.

Also, plan carefully who you’ll be flying with. Pick a companion who enjoys flying and one that will be compassionate about your anxiety. Just having someone with you that you trust may help calm a lot of your fears.

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Amy Morin

A psychotherapist, psychology instructor, keynote speaker, and the author of the bestselling book 13 Things Mentally Strong People Don't Do

How to Think Positive Thoughts When Feeling Negative 13 Things Mentally Strong People Don’t Do 10 Things To Remember When Everything Goes Wrong 12 Ways To Improve Social Skills And Make You Sociable Anytime 6 Mistakes That Keep You Struggling in Life And Stuck

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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